Five mental health experts reveal how they look after their own mental health...

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'Self-awareness and compassion'

Dr Angharad Rudkin, chartered psychologist

'It's important that we ourselves recognise we're not super-human and sometimes need help as well. You have to have your own therapy to be able to become a therapist, which helps you become more self-aware and recognise the signs that mean you're struggling – for me, that might be feeling tearful, snappy or short-tempered. Plus, supervision is written into our professional code – to be able to offload and gain perspective from a fellow professional isn't just helpful, it's essential.

'Mindfulness is very important to me – I aim to be present when I'm at work and present when I'm at home with my family. I have to compartmentalise. If there's a certain client I can't get out of my mind, I tackle the issue and talk to my supervisor or colleagues. I don't ignore it.

'I try to be as compassionate with myself as I would be with a client. Although mental health professionals are a something of a self-selecting group – you couldn't do this job if you weren't able to detach yourself from what you hear - I'm aware I'm not invincible. Mental health professionals admitting that they, too, need help, is something of a taboo subject but it shouldn't be seen as a weakness. It only makes you better at what you do.'

'Moving my body, hobbies and travel'

'To be good at my job and in a place where I can authentically help others, I have to prioritise self-care. Getting enough sleep, eating well and moving my body regularly are essential – especially physical activity, as so much of what I do involves processing a lot of information and the emotions that go with it. My head feels clearer after a long walk or a run.

'I have had therapy myself during my training and use my supervisor to discuss difficult cases, or cases that I know might be a trigger for my own issues. I'm mindful not to 'merge' too much with the client – I work hard to keep a sense of self-awareness and separateness. I take up hobbies that have nothing to do with talking, or therapy – I am currently learning to drum – and travel is very important to me.

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'It's not showing weakness to identify when you need a break. After qualifying, I worked with a group of girls who had been very badly sexually abused and it does take its toll. Instead of pushing through and ignoring my feelings I took some time out afterwards so I had time to process the work and be in stronger position to help my next clients – you need to be well to help the people who put their trust in you to help.'

Getty ImagesDougal Waters

'Don't catastrophise'

'I don't have particularly depressive tendencies but when I feel low, I take steps to recognise the issue and get help to deal with it, rather than catastrophising. It takes courage to rethink things so that you're creating a happier life for yourself but you have the confidence to know that things will get better (this was a tactic I used a long time ago when I was very unhappy working within the NHS and was desperate to move on). Rationalise the problem rather than letting your emotions get in the way. Don't let it spiral into something out of all control. I keep fit, enjoy a glass of wine and make sure I have outside interests – but above all, feeling in control of your life rather than the other way around is really important. I take action rather than dwelling on things. I would also take medication if that course of action was recommended to me.'

'Take a flexible approach to your self-care routine'

'I use clinical supervision and peer support to ensure I'm talking through problems, both personal and professional, and I 'check in' with myself daily to ask, how am I feeling? What do I need more of to feel in a good place? Sleep, healthy food, exercise? What changes do I need to make?

'I know that I need to focus on self-care if I start to get really controlling about things that don't usually bother me. Exercise is very important to me – but I don't allow myself to be so dictated to by a regime that it becomes a stress in itself – when life gets in the way and I can't exercise as often as long as I'd like, I remind myself that I can pick it up again soon, or I do fewer, longer sessions. You have to allow yourself a degree of flexibility otherwise your stress-buster becomes a source of stress in itself. Other creative pursuits such as reading and cooking are relaxing too. It's important to recognise that at different stages of life you respond to pressure and stress differently – your coping strategies evolve. There's no 'perfect' way – just what works for you.'

'Talking is all the therapy I need'

'Whether I'm feeling stressed about work or home, the Samaritans peer-support system means there's always someone you can talk to. Because Samaritans are really trained to listen, a 10-minute conversation can be much more satisfying than two hours ranting in the pub. I am also able to distance myself from issues and move on. And although you might have had a very stressful day personally when you come into the centre and start taking calls, it really does put everything in perspective. You think, what on earth have I got to worry about?'

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